Low Back Pain and Hip Pain Exercises

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Hip pain and lower back pain are often closely related. Pain felt in your hip may actually be caused by a problem in your back. Similarly, tense lower back muscles can cause piriformis syndrome, which can cause a compression of your sciatic nerve, leading to hip pain and numbness. Certain exercises may help to alleviate lower back and hip pain. Always consult your doctor before beginning an exercise program.


Hip and lower back pain often makes performing ordinary activities extremely difficult and tiresome. You may suffer from acute lower back pain, which is a shooting or stabbing feeling in your back. This generally resolves on its own in a matter of days or weeks. You may suffer from chronic lower back pain, which is usually characterized by dull or aching feelings in your lower back area. Your problems may be compounded by sciatica, which is a pain that results from damage or pressure to the sciatic nerve, causing tingling, numbness or pain in your lower back.


The causes of lower back and hip pain are varied. Hip pain can be caused by a fracture or injury, conditions such as arthritis or tendonitis, or infections. It may also be caused by tightness in your hamstrings or over-exertion from physical activity. Back pain has numerous causes including sciatica, an uneven pelvis or uneven leg lengths, weak abdominal muscles or certain foot problems. It can also be caused by specific movements such as incorrectly lifting a box or heavy object.

Abdominal Exercises

Keeping the muscles in your back strong and flexible can help to alleviate hip and lower back pain. According to the American Academy of Orthopaedic Surgeons, combining aerobic exercise with abdominal strengthening exercises is an important part of lessening the impact of back problems. Bent-knee sit-ups can be helpful in preventing and lessening lower back pain. Lie on the floor with your knees bent. Put your hands behind your head and curl your body up towards your knees as you exhale, letting your stomach muscles do the work. Inhale and slowly lower your body down, one vertebrae at a time.

Lower Back Strengtheners

Knee lifts are a lower back strengthening exercise recommended by Cool Running to help treat and prevent lower back pain. To perform this exercise, lie on your back with your legs straight and your arms by your sides. Slowly pull your knees to your chest, then lower your legs. Perform ten repetitions of this exercise.

Hamstring Stretches

Exercises that stretch your hamstrings can help to reduce many types of hip and lower back pain. Perform an easy hamstring stretch by lying on your back and grasping your leg behind the knee, keeping your leg bent and bringing the leg in towards your body. Slowly attempt to straighten your leg as much as possible without straining. Lower your leg to the floor and repeat the stretch on the opposite side.